BASIC EXERCISES OF AUTO TRAINING

The creator of auto-training was Professor Schultz. He died on September 27, 1970 at the age of 86, having lived a long creative life. His father was a professor of theology at the University of Göttingen. Schultz often said that his father was a healer of the soul, and he was a healer of the body through the soul. It is far from accidental that here we can trace the modern trend of the departure of a person who has lost his roots and does not have firm attachments, from a spiritual shepherd to a psychotherapist.

As Schultz writes in his book "Life Notes of a Neurologist," in his youth, friends often teased him for being weak. The same fate was with Freud, Kant and Goethe. However, they have demonstrated throughout their lives that, thanks to tireless work on oneself, one can live to a ripe old age, despite poor health.

After studying in Lausanne, Göttingen and Breslau (now Wroclaw (Poland)) Schultz worked for some time at the Paul Ehrlich Institute in Frankfurt before the First World War. Giving a demonstration course on the use of hypnosis in psychotherapy, he once placed a coin on the hand of a highly suggestible nineteen-year-old craftsman and suggested to him that it was hot and would cause him a painless burn. When he removed the coin, there was no redness or blistering on his hand. But two weeks later, the craftsman came back and said that every morning he found a blister on his hand, which disappeared over the next few hours. Schultz immediately realized that he had forgotten to remove the suggestion after the session. He corrected his mistake and the blisters went away after that.

Subsequently, Schultz became a neurologist. During the war, he wrote his first major work, The Treatment of the Mentally Ill, for which he later received the title of professor at the University of Jena.

Then for some time he was the chief physician of the famous White Deer sanatorium near Dresden, and in 1924 he moved to Berlin, where he worked as a neuropathologist. More than 400 publications and several books testify to his creative potential.

Schultz's most important work was the creation of the auto-training methodology, which has since been inextricably linked with his name.

Until 1910, Schultz worked in Breslau in a very popular hypnosis clinic. It was here that his interest in the field of science that is known today as psychosomatic medicine was born. Already in the work “The Formation of Layers in the Hypnotic Spiritual Life”, which appeared in 1920, the basic concept of auto-training is visible. The persons participating in his experiments “with absolute regularity” experienced two states in a state of hypnosis: a “characteristic heaviness”, especially in the limbs, and a characteristic “warmth”.

At the heart of hypnosis is a "central switch" that can be activated both mentally and physically. Already at that time it was clear that the effect of hypnosis is to stimulate the patient to hypnotic self-switching. At the same time, it was necessary to ensure that he did not fall asleep completely.

Switching, as with auto-training, begins with a feeling of heaviness and warmth. Schultz speaks of an "organic physical-psychic switch" that occurs, for example, when taking so-called "soothing baths".

The most important thing, according to Schultz, is to prepare the patient for the ability to switch independently. That this was possible, he knew from the work of brain researcher Oskar Vogt. He once told about one subject who “through a complete switch he himself transferred himself into a hypnotic state.” Now the patients had to induce a feeling of heaviness and warmth in themselves in a relaxed state.

In subsequent years, Schultz, with the support of his students and adherents, developed the system of auto-training to such an extent that in 1932 he ventured to expose the large monograph “Autogenic Training, Concentrated Self-Relaxation” to the public. This first edition was followed by numerous others, as well as translations into other languages.

Already in the preface to the seventh edition in 1951, Schultz said that many amateurs, for reasons of fashion, widely use autogenic training to bring themselves and others into a state of relaxation. Be that as it may, this shows how necessary relaxation exercises were already at that time. Today they are more needed than ever. Now they are talking about fashion again, while losing sight of how great the need is, the instinctive search for a remedy to help against the stress of everyday life. In the end, even a fashion trend will only succeed when there is a need for it. And the need for self-training is great. He found adherents all over the world.

First of all, you need to convince yourself that the autogenic technique can be mastered. Any doubt in oneself, in the method, in the leader of the course makes it difficult to carry out the intentions. It is good when you are neutral about something, but it is much better if you are positive about it. The prerequisite is internal readiness.

Among other things, the real reason that prompts you to do auto-training is of great importance. It is known from experience that people who simply want to “get acquainted” with it master this method more slowly and worse. Anyone who attends courses with friends or brings his wife there, and just kills time himself, can hardly count on good results. Convincing motivation that stands above any internal doubts and eliminates any self-doubt is the best guarantee for the rapid development of auto-training.After one of the participants admitted to me that it was cheaper for him to sit in class than to wait for his wife in a cafe, I began to emphasize at the beginning of each course, how important auto-training is even for people who consider themselves healthy.

A "weak" person masters this method more easily than a "strong" one, who has a well-developed consciousness of his individuality and who hardly identifies himself with others. Not very developed logical thinking sometimes contributes to learning in the same way as a firm belief in success. A balanced and tolerant person learns somewhat faster than a restless, nervous, active and skeptical nature.

“Your faith helped you” - this life wisdom is especially applicable here. Although faith is not given to everyone, it is necessary to consciously tune in to believe, because “to give a person faith is to multiply his strength tenfold,” as Le Bon wrote in his book Psychology of the Masses. How much the psychological effect of belief in the effectiveness of a method or medication subconsciously affects a person proves the placebo effect.

The word "placebo" comes from Latin and means "please". A placebo is an empty drug that is passed off as a drug. Instead of a really effective drug, a substance similar in appearance, but not having an effect, such as sugar or something similar, is given. If neither the doctor nor the experimental person knows whether it is a placebo or a real drug, then in this case we are dealing with a "blind" experiment.

In the course of various experiments of this kind, it was proved that self-hypnosis when using a placebo manifests itself in 30-90 percent of cases. Most often, positive self-hypnosis is observed with a headache.

Will has a strong restraining effect on the assimilation of auto-training methods. If the subject is too zealous, he himself interferes with success. Here we can talk about the "principle of paradoxical intentions" Conscious volitional effort causes and strengthens oppositely directed impulses. Intensified desire, on the one hand, and doubts, on the other hand, hinder realization. Schultz believes that one should sacrifice one's own aspirations and go with the flow.

Anyone who enters the learning process with confidence masters auto-training without difficulty.

Schultz constantly points out that "only a precise systematic and methodical approach will ensure the success of the method within its capabilities." In other words: the beginner should follow the course leader's instructions as closely as possible. Of course, a departure from the instructions may be justified in any particular case, but for most learners it is better to approach learning systematically.

Everyone can choose the most favorable time for themselves. Most often, the last exercise coincides with the time of going to bed. This has many advantages, which will be discussed below. An evening workout is absolutely essential.

The beginning of a new day with auto-training is also considered by many to be a kind of hygienic procedure for the soul. Anyone who claims that they are not able to find five minutes for him is deceiving himself. This is the most deceitful excuse you can find. Perhaps it is a sign of overexertion. It is in the morning that it is easiest to prove to yourself that false ideas have no power over you. To exercise in the morning means to learn to win.

Many course participants say that doing exercises in the morning, they fall asleep again. They are encouraged to repeat the following formula to themselves in the process of training:

During training, I am completely free and fresh.

The same formula should be repeated when exercising during the day at the workplace or anywhere else where falling asleep is undesirable. An afternoon workout, if done right, can replace a cup of coffee, as you'll feel fresh again. In the same way, you can purposefully overcome the fatigue that comes after eating.

If there is no separate room and you have to train in the presence of colleagues, then this is sometimes not easy to do. In such cases, I was repeatedly asked for advice. Once we agreed that the participant of the course would say to everyone in the room before the exercises: “Listen, my doctor recommended that I do autogenic training every time during lunch to get rid of the disease (for example, from varicose veins). You may speak quietly among yourselves, but do not speak to me for the next five minutes.”

On another occasion, one of the course participants said to a colleague who was sitting in the room smoking a cigarette: “Auto-training for me is the same as a cigarette for you. You smoke ten times in the morning, and I only work out once. So leave me at least for this time alone, so that I can fully concentrate on training.”

Of course, other explanations can be found, but in both of these cases it was important to maintain an underdeveloped sense of self as a person.

The more regularly the classes are held, the easier it is to achieve their effectiveness.

At the beginning of any course, take about two minutes for the first exercise. By the end of the course, you can devote five minutes to each of them. If more goal formulas are added to the exercises, then it can last up to ten minutes. But these ten minutes are your contribution to a healthy life!

When mastering auto-training, you should, as a rule, do exercises three times a day. If you are satisfied with the results, you can automatically switch to maintenance mode. However, you need to train at least once a day.

If possible, it is better to practice in a slightly darkened and not too warm room. It is better to close the windows so that neither noise nor gusts of wind interfere.

In such cases, sometimes it helps if you imagine that you have just returned from a long walk and feel pleasantly tired. This view will make the exercise easier. It's even better if you actually take a walk.

There are many individual reasons that make it difficult to concentrate thoughts. Some course participants report that it is more difficult for them to concentrate on training in the evening if they drink wine, others have the same difficulty after a cup of tea, cheese or other products. Drug users report that hashish makes it difficult to collect their thoughts, but a glass of beer, on the contrary, makes it easier to exercise.

Not every day can be trained with the same success. And yet it can be said that the more experienced the student, the less negative factors influence him. Just like in the Arabic proverb: the dogs bark, but the caravan moves on.

Of course, relaxation exercises must be carried out in an appropriate posture. In the courses we sometimes practice in the so-called pose of a cabman. To accept it, you need to straighten up in a sitting position, straighten your spine and freely settle down with your whole body. In this case, one should not allow squeezing the abdomen and bending too far forward. The head hangs freely on the chest.

Hands without tension lie on their knees. They should not be in contact, because this most often interferes with concentration and distracts. Elbows slightly bent, legs slightly apart. The lower leg makes an angle of about 90 degrees with the thigh, that is, the legs stand vertically on the floor.

The eyes are closed. Among the many thousands of course participants, I have met so far only one who preferred to train with his eyes open. The tongue is loose and heavy, the lower jaw hangs freely, but the mouth is closed.

This so-called cab position or active landing can be taken anywhere, even in the toilet, as schoolchildren sometimes do when they want to calm down before a test or pronounce the necessary goal formula.

In a passive landing, on the contrary, you need to lean back on the seat back. At home, this is best done in a comfortable chair with a back or in an armchair. If possible, you can tilt your head back and put it on the back of the chair. Hands lie freely on the armrests. If this is not possible, then it is better to take the position of a cab driver. You can't cross your legs, it's distracting.

Many people like to exercise lying down. The most common posture for this is to lie comfortably on your back and put something under your head so that it is slightly elevated. The elbows here are also slightly bent, and the palms are at the level of the hips. If someone experiences pulling pains or discomfort in the chest area in this position, you can put a pillow under your shoulders. The feet of the LEGS in a relaxed state should be slightly apart. If they are directed vertically upwards, this indicates a hidden tension.

People who suffer from lordosis can place two folded blankets under their knees. Not everyone is able to do exercises while lying on their back.

At almost every lesson, the question arises whether it is possible to train in the position in which a person usually falls asleep. People with curvature of the spine and heart disease often sleep lying on their right side. Of course, you can train in this position. Some even successfully practice auto-training while lying on their stomach, if this is their usual sleeping position. However, it is usually more difficult to achieve results if you train in different positions all the time. Especially beginners should constantly take the same position during training, in this case success comes faster. Yoga devotees, of course, train in their upright sitting posture, which has some other benefits as well and may be considered the best posture for experienced students.

Those less experienced should sit on the front edge of the chair, straighten up and then lower themselves into a free position. Both feet are on the floor. The posture takes some getting used to. In accordance with the ancient Chinese teaching, in this case, the vital energy (ki, chi, prana, etc.) flows freely. Among other things, in this position it is more difficult to fall asleep during a workout.

Our well-being depends on the ability to relax during the day. A person whose body is in physical tension is also mentally enslaved, and his relationship with the outside world is often also strained.

Tension has always been present in a person's life, it cannot be avoided. But now it seems to be more difficult for us to relax than in the old days, when the days passed in complete calm. It also seems that today we are more difficult than before to endure tension.

Life without her is impossible. Therefore, a person wants to relax. Whatever this state is called - whether it be heaven, heaven or bliss - he is ready to shorten the path to it, either by using intoxicants or even harming other people.

A person reacts differently to a state of tension. However, any disease leads to its increase, which can be expressed physically, mentally or in the social sphere. We all know nervous people who are constantly irritated and who get on their nerves with everything. They are in a state of constant overvoltage.

Many people wear a “mask”, that is, they are spiritually enslaved. Sometimes this is manifested in them and in muscle tension. Wilhelm Reich, an American of German origin, suggested that any “mask” leads to the enslavement of a certain muscle group, to the creation of a real “muscular shell”. Such tension can be relieved by special massage and special relaxation exercises. They also affect the “mask” itself. This long-known relationship between the soul and the body was reduced by the American Julius Fast to a short formula: “Our body is a message.” Everything that happens inside a person can be read from it.

Although the ability to relax is a completely natural process, it is often not achieved. Modern man, to use a familiar image from the field of sports, is constantly in a state of run-up, but he still cannot jump. Already thirty years ago, the journalist and physician D. D. Ratcliffe suggested that overvoltage killed more people than any other danger that threatens our lives. It can be said that the lack of detente kills us or shortens our life.

Motor exercises - a leisurely walk, dancing, gymnastics - lead the body to relaxation in a natural way. Pausing at work or changing occupations can also help you relax (for example, switching from work to a hobby). The technique of conscious relaxation in auto-training seems to have been specially created for a modern person who constantly suffers from lack of time. We must learn to use it in our own interests and constantly exercise. The ability to relax is already an achievement, since the exercises require character and endurance. In addition, it contributes to the liberation of the individual.

Turning to his organism, the student learns that he not only has a body, but that he himself is a body, as one of the formulations says. The student must, in the words of Schulz, "passively immerse himself in the experience of his own body." In thoughts, we must transfer ourselves to the organ on which we want to influence. This has nothing to do with our desire, since the will only interferes here. Self-hypnosis should occur without the participation of the will. Violation of this important principle can cause a paradoxical reaction. Let's remember how we fall asleep. Anyone who certainly wants to fall asleep, to call for sleep, as a rule, makes it difficult to fall asleep or even makes it completely impossible.

It is difficult for some listeners to distinguish between concentration, inner composure during training, and will associated with active tension. The absolute focus on the content of the exercises means complete detachment from one's desires and aspirations. This is the only way to ensure success. Neurologist G.R. Hayer formulated one of the most frequently used theses of auto-training: “He who learns to forget about himself in auto-training will find himself.” In other words: you need to free yourself from yourself in order to find your deepest core. release.

As we already know, thoughts, ideas, and even more so, goal formulas tend to be put into practice. Thus, if we imagine, in accordance with the first formula, that “the right (left) hand is heavy”, then changes occur in it, the symptoms of which subsequently need to be “removed”. Here it is necessary to strictly follow the instructions of Schulz. Even if you do nothing at all felt that the withdrawal of the suggestion is necessary in any case.The withdrawal formulas sound like this:

"Hands tense", or: "Unbend and bend arms",

Take a deep breath, open your eyes.

In this case, it is necessary to vigorously bend and straighten your arms. Apparently, it is enough just to strain and relax the muscles several times in turn on both hands. As far as I have seen, the action will be the same as with the flexion and extension of the arms. Withdrawal works worse if you first open your eyes, and then tighten the muscles of your hands and take a deep breath. In these cases, heaviness and numbness of the hands may be felt for a long time. Some course participants reported that the feeling of heaviness persisted for several hours or even days. The analysis showed that the removal of the suggestion was done incorrectly.

The more resolutely, energetically and thoroughly the removal is carried out, the more effective is the exit from autogenic immersion.

If you fall asleep during the exercise in bed, then removal is not required. There are students all the time who, for some reason, lose sight of this and suddenly wake up at night, remembering that they did not withdraw.

The situation is similar if something interfered with your exercise at home, for example, a doorbell or telephone. In this case, the person experiences a brief shock that makes withdrawal of the suggestion unnecessary. Therefore, if a guest came to you during a workout, then there is no need to leave him alone in the room, but run to the kitchen yourself under the pretext of seeing that nothing burns there, and at that moment carry out the removal yourself. You won't burn anything.

Each workout begins with a focus on calmness, which is known from all types of meditation. All relaxation techniques begin with a calm attunement, which is not in itself an exercise in autogenic training and which Schultz called the "goal-setting interlude."

Purpose: 1- Narrowing of consciousness, filtering of external sensations, suppression of internal stimuli (fragments of thoughts). 2. Calm down.

The formula goes like this:

"I am completely calm" (1-2 times).

If you were nervous or excited before training, then the following formula is recommended:

"I am completely calm and relaxed" (1-4 times).

The student must choose one of the formulas and try to imagine it as clearly as possible. At the same time, it is necessary to imagine that the desired calm has already come. Our body reacts less to statements of intent than to statements of fait accompli. The formula "I calm down" is not good, even if you have not yet reached a state of peace. It should sound: "I am calm." Next, the student must wait for the onset of rest. Of course, he must believe in the method, in himself and in auto-training. It is necessary to be careful, not to observe your condition too much and not try to evaluate your successes. It is necessary to behave passively, not including the will. Sometimes, for example, when you cannot get rid of obsessive thoughts and desires, it is recommended to repeat before training and during it: "I am completely detached." For a Christian, God is equal to peace and rest. Talking to him, that is, praying, means to come to a state of peace yourself.

What effect does tranquility have on us? Depending on the duration of this state, the influence may be more or less noticeable, up to a narrowing of consciousness and falling asleep. It is conditionally possible to separate the phase of wakefulness before falling asleep and the phase of sleep. This relaxes the muscles and harmonizes the nervous system. The body moves from a restless working phase to a recovery phase, which is the main goal of autogenic training. Various vegetative regulatory circuits have the possibility of regeneration.

The purpose of this exercise is to feel heaviness, that is, to achieve muscle relaxation. It is the most important in auto-training. The main premise of this exercise at the beginning of your “auto-training career” is that you sit or lie in a state of complete relaxation. Watch this carefully. The weight training formula is:

"My hand is heavy."

At the same time, right-handers focus on the right hand, and left-handers - on the left, because it is “closer” to them. Thus, for them, this formula sounds: "My left hand is heavy."

It is necessary to imagine the content of this formula with the utmost intensity. It is not spoken aloud. So far, in my courses, only one of the students told me that he silently repeated this formula aloud. However, at the end of his training, he felt that this was bothering him, and he abandoned this practice.

Of course, you need to get together as much as possible and fully focus on this formula. But it is difficult to avoid the appearance of various sudden thoughts, ideas, ideas and memories. At the same time, one should not show impatience, one must again direct one's thoughts without the use of strong-willed efforts to the indicated formula. If you can't concentrate, it's better to start the whole workout over again. Sometimes the second attempt fails to succeed. In this case, it is advisable to reschedule the workout for another time.

The heaviness formula is said to oneself, as a rule, six times, and then the phrase “I am completely calm” is inserted, after which the formula “My hand is heavy” follows again six times.

The time during which you try to imagine the feeling of heaviness varies depending on individual qualities. For most students, it takes 20-30 seconds to pronounce the gravity formula six times. In the first week, the gravity formula must be inspired about 18 times. Together with the “I am perfectly calm” insert, this will take about two minutes. If during the training you suddenly feel bad, the training should be stopped and the suggestion removed.

If you feel that the thought is slipping away from you, you can pronounce the formula a little faster.

Many participants feel heaviness already at the first session, and some even experience a feeling of warmth. For others, it takes from a few days to two weeks. A small number of students only after three or four weeks with a sigh of relief reported their success.

For some, in order to achieve results more easily, it is worth figuratively imagining that you are dragging a briefcase full of heavy books. Or for about five seconds, forcefully press your hands to your hips. This is usually followed by a feeling of heaviness. It is also relatively easy to achieve a feeling of heaviness if you put both forearms on your knees, and then gradually pull your palms towards your hips until a critical point is reached, at which your own heaviness of the hands automatically begins to be felt.

You can try to make yourself feel heavy in both hands at once. However, this makes it difficult for beginners to mentally fixate on a certain part of the body, which is especially important at the beginning of training.

The whole weight exercise looks like this:

“I am completely calm.

I am completely calm.

My arm is very heavy, very heavy, heavy (2x).

I am completely calm.

My arm is very heavy, very heavy, heavy (2x).

I am completely calm.

My arm is very heavy, very heavy, heavy (2x).

The whole body is relaxed, I feel pleasantly relaxed. I'm still calm."

As a rule, after two weeks, you can start the exercise for the sensation of warmth, regardless of whether the sensation of heaviness is achieved. Most course leaders teach 6-10 double-hour sessions over 6-12 weeks. Students who for some reason are unable to take part in all classes should work through the missed hours on their own from the book, with the exception of the heart exercise. If the slightest complications or incomprehensible side effects occur, the suggestion must be immediately removed.

Heat exercise is aimed at relaxing the walls of blood vessels. When there is a feeling of warmth in the right (left) hand, this means that the blood vessels have expanded. The feeling of heaviness means relaxation of the muscles.

The new formula reads: "My hand is warm." The same rule applies here: right-handers focus on the right hand, and left-handers on the left. The general text of the exercise now looks like this:

„

My arm is heavy (about 6 times).

I am completely calm (1 time).

My hand is warm (about 6 times).

I am completely calm (1 time).

My hand is warm (about 6-12 times).

Arms and legs are relaxed and feel pleasant warmth

(about 6 times).

I'm still calm."

Withdrawal: “Hands are tense. Take a deep breath, open your eyes."

Or: "Stand up, shake yourself, stretch and yawn."

Often, a feeling of warmth can be achieved faster than heaviness. If even after two weeks of training there is no feeling of warmth, it can be recommended to immerse your hand in warm water shortly before training or put it on a warm radiator. Remembering this feeling facilitates the implementation of the exercise.

Concentrating on the warmth in the hand leads to success for most trainees, as there are more “heat points” in the hand than in the forearm.

The appearance of a feeling of heaviness in the hand indicates that the muscles of the hand are relaxed. If you exercise regularly, then this feeling arises faster and more distinctly (training effect), and eventually it immediately occurs, you just have to think about the heaviness (acquired reflex).

The sensation of heat indicates the relaxation of the walls of blood vessels. On the contrary, the sensation of cold signals that the circulation of blood in this part of the body is difficult.

It has now been proven that the feeling of heaviness and warmth leads to actual changes in the body, that it is not just about self-hypnosis and illusion. If you put both hands on different scales and create a feeling of heaviness and warmth in one of them, then as a result of increased blood flow, you can notice a change in weight.

In addition, as a result of the relaxation of the walls of blood vessels and the increased blood flow associated with it, the temperature of the hands rises. With the help of special precision thermometers, it was possible to prove that these temperature changes can be up to two degrees, especially if the initial temperature was low enough.

This phenomenon is used by many adherents of auto-training, who do not wear gloves in winter, but successfully concentrate on the feeling of warmth in their hands and unprotected ears, warm their wet feet in a timely manner and even refuse a winter coat, since they have “their own central heating”. However, everyone should be aware of their limits and not be reckless.

The autonomic nervous system, as a transmitter of impulses between the brain and the body, is so intertwined with its branched nerve fibers with muscle fibers that the tension of a muscle group is automatically transferred to the next one. Thus, if the muscles of the arm are relaxed, then this will inevitably affect other muscle groups as well.

In addition, we know that depression affects the body in the same way as an optimistic good mood. Without such a transfer, auto-training formulas could not have an impact. Therefore, it is absolutely fair to talk about the psychology of muscles, since there is a natural connection between the personality of a person and the characteristics of his movement. But this was well known in ancient times.

Feelings of heaviness and warmth are initially observed in the hand that is "closer" to the person, but soon they begin to be noted in the other hand, and then in the legs and throughout the body. Schultz calls this phenomenon “generalization”. The tendency towards generalization was described earlier under the name "transfer". This psychological phenomenon contributes to the success of our training.

Over 80 percent of students first experience a feeling of heaviness in the “closer” hand for themselves, and then in the other hand. The rest feel the spread of heaviness over the entire half of the body or alternately in different organs, and sometimes throughout the body.

The more experience is acquired, the more heaviness and warmth acquire the character of reflexes. Many listeners, especially children and teenagers, report that they feel a feeling of heaviness and warmth already when they are just about to start training.

However, it may happen that the feeling of heaviness will arise in the wrong hand on which you have concentrated. This is due not so much to generalization as to factors that are not always explained, for example, an unconscious oppositional attitude. For one professional football player, this feeling first arose in the right leg, on which his well-being depended and which was “closer” to him than the right hand. Similar things happen to weightlifters who sometimes feel heaviness in the shoulder girdle. Those who are depressed are recommended to replace the word “heavy” with “relaxed”. The same applies to people suffering from varicose veins, as well as to some athletes. At the end of the course, the leader evaluates the progress of the participants and, taking into account the generalization, changes the training formulas to “hands very heavy” and “hands very warm”. Later, trainees can simply say: "Peace - heaviness - warmth."

When heaviness and warmth begin to be felt in both hands, some listeners rightly notice that you can immediately use the formula "Hands are very heavy and warm." In principle, this is also correct and in some cases can bring success. However, over the long years of Schultz's courses in Berlin, it was found that the attention of the participants was dispersed and they had to focus first on one hand and then on the other hand. Therefore, it is easier to refer to one hand, which is “closer” to you.

Already the first two basic exercises lead to an effective switch, the result of which is the improvement, and sometimes the cure, of many functional disorders. Exercises to feel heaviness and warmth also affect the cardiovascular system. In this case, the relaxation of the walls of the blood vessels of the left hand is reflexively transferred to the coronary vessels of the heart, and thus it receives more blood and oxygen. As a result, heart pain often disappears.

Without disturbing too much the system of autogenic training developed by its creator, it is possible to swap the exercise for the heart with the next exercise for breathing, which is promoted by various experts, while giving good arguments. We, however, stick to the old Schulz scheme. When doing the cardiac exercise in my generally heterogeneous groups, the most common side effects occur, which, however, are generally quite rare. Most often they are caused by setting to wait. If someone from the course participants missed a class for some reason and previously had symptoms of heart disease, then I usually do not advise him to do the exercise for the heart at home on his own. The new formula reads:

"The heart beats evenly and strongly."

It is recommended for young people and listeners with low blood pressure. For everyone else, I advise you to give preference to the phrase "The heart beats calmly and evenly." In almost every group, one has to look for a formula for one of the participants that characterizes the work of the heart more gently than the two above. The formula “The heart works perfectly calmly” has proven itself well. For especially sensitive people, such an auxiliary formulation is as follows: "The pulse is calm and even."

For those who suffer from arrhythmia due to physical causes, we recommend using the phrase "The heart beats completely calmly and evenly."

changes to these formulas

on "The heart beats quite calmly

and slowly." The heart reacts to this extremely

sensitive, and this can lead to violations

in his work.

How subtly the heart reacts to sensations has long been known from proverbs, sayings and stable: phrases: “the heart jumps out of the chest”, “the heart bleeds”, “longing squeezed the heart” or “gnawing” it, “the heart stopped from fear”, “take it to heart”, “lighten the heart”, “give your heart to someone”, “harden your heart”, “easy on the heart”.

Long before Barnard's sensational first heart transplant in Cape Town, we knew that the heart is a pumping muscle. However, it is so connected through the autonomic nervous system with all physical manifestations,

that in the past the idea often arose that the heart is the seat of the soul, as evidenced by the expression "heartless person".

But in reality, only every second of the course participants feels his heart. The other half "doesn't know at all that they have a heart." This group of people feels the heart only during physical exertion. However, it beats just as strongly and loudly during psychic arousal. You can always read in the newspapers that, for example, during a dramatic football match, one of the fans identifies with his team so much that he has a “heartbreak” - a heart attack. With a healthy heart, this is impossible. If you do not notice your heart, use various tricks to "discover" it. You can, for example, find your pulse and focus on it. Or put a rubber ring on the phalanx of your finger to feel the pulse. When you put a plug in your ears, you will hear the beats of your heart. In a supine position, you can place a pillow under your right elbow and place your right palm on the heart area. In this case, the hand is assigned the role of a direction indicator, and not a tactile organ. After you have discovered that you have a heart, you must again stretch your hand along the body. It is not uncommon for listeners to report that they feel their pulse in the neck, wrist, or elbow crease, which helps them navigate their heart rate. The exercise goes like this:

“I am absolutely calm.

My arm is very heavy, very heavy, heavy (2x).

I am absolutely calm.

I am absolutely calm.

I am absolutely calm.

Arms and legs are relaxed and feel pleasant warmth (4 times).

The heart beats calmly and evenly (4 times).

I'm still completely calm."

These formulas should be taken only as one of the possible options and should not be considered as a dogma.

The purpose of the breathing exercise in auto-training is to ensure that it happens to you regardless of your consciousness.

As early as the second or third hour of class, some participants report that their breathing becomes calmer and more even. The new formula reads:

"Breathing is perfectly calm."

This does not mean that it is consciously influenced. Quite the opposite. Breathing should happen on its own, you just need to “surrender” to it, “as if you were lying on your back on the surface of slightly rippling water,” as Schultz wrote. Conscious breathing activity should be avoided. Therefore, Schultz chose as an auxiliary formula, prompted to him by his students, "I can breathe freely." This formula should be understood rather not as a task, but as a goal.

There is no “correct” breath suitable for all. It, like all other functions of the body, depends on the mood at each particular moment, which is confirmed by all the well-known common expressions: “for joy, the breath stopped in the goiter”, etc.

In people in a state of tension or passion, breathing is uneven and fluctuates greatly in volume. Therefore, we recommend the addition made by Schultz: "Breathing is perfectly calm and even." This formulation is suitable for many people with a sensitive autonomic nervous system.

Course participants constantly ask the question, is it not better to say: "Breathing calms down", because it is still not quite calm by this time. In principle, of course, this is correct. However, our body sometimes reacts not quite the way we expect. With the help of new experiments, it can be unequivocally stated that the wording "Breathing is completely calm" is perceived by the body faster than "Breathing calms down." The second formula, apparently, is considered by our body only as a declaration of intent. Therefore, from a physiological point of view, it is better to avoid it. Thus , our exercise now looks like this:

“I am absolutely calm.

My arm is very heavy, very heavy, heavy (2x).

I am absolutely calm.

My hand is very warm, very warm, warm (2x).

I am absolutely calm.

I am absolutely calm.

Breathing is completely calm, calm

and even. I breathe freely (2 times).

I am absolutely calm.

Arms and legs are relaxed and feel pleasant warmth (2 times).

Withdrawal: "Hands tense - take a deep breath - open your eyes."

After we have relaxed the limbs and organs of the chest, we can begin to calm the organs of the abdominal cavity using the formula:

"Heat spreads through the solar plexus."

How much these organs also depend on our feelings and perceptions is again demonstrated by many folk expressions such as “it just makes me sick”, “sweats me to the liver”, “bilious person”, etc.

The muscles of the digestive tract are very sensitive to our experiences. For example, spontaneous bowel movements can occur from fear, and, on the contrary, people who are constrained often have constipation.

Even the glands that secrete digestive juices register the slightest changes in our state of mind in the same way as the seismograph traces of earthquakes. If a person experiences heaviness in the stomach, this means that the gastric glands are on strike. They demand: first rest, and then food.

Each of us knows how quickly the salivary glands respond with increased activity to the sight or smell of their favorite food. It should not be thought that the glands of the stomach react weaker. And for those who still doubt the power of our ideas, we need only try to mentally imagine that they are biting a lemon. The salivary glands will quickly come to their senses of such a lack of faith.

Over the last hundred years, some physicians have had the good fortune (and their patients not) to observe a gastric fistula or fistula. Fistulas occur due to injuries of various kinds. Through such “windows” in the stomach one can directly observe the gastric mucosa and its reaction to emotional experiences. sighs.

From this we can conclude that almost every cell in our body is affected by the autonomic nervous system and, thus, every cell contributes to our state of mind. The threshold for this perception varies from person to person. It can change even in the same person, but in any case, the body is always the servant of the soul. It is sometimes said that the path to the soul leads through the stomach, however, it can lead there through almost any organ...

When a person is subject to frequent mood swings and consciously or unconsciously perceives these fluctuations, then the body becomes a scapegoat. That is why we are constantly trying to influence the autonomic nervous system with the help of auto-training.

The solar plexus belongs to the autonomic nervous system, representing its largest nerve node. It is located behind the stomach, that is, in the very middle of the body on both sides of the spine. To find it, you need to feel the lower end of the sternum with one hand, and the navel with the other. In the middle is the solar plexus, which regulates the functioning of the abdominal organs and at the same time transmits to them information about our mental state.

Subjectively, listeners feel a pleasant feeling of warmth in the upper abdomen. Sometimes the whole body becomes warm, and sometimes the feeling of warmth initially arises in the region of the kidneys.

If a feeling of warmth does not occur even after about two weeks, figurative representations should be used. It is necessary to imagine, for example, that the exhaled air enters the upper abdomen, that the bright sun shines on the body, that you drank a glass of strong liquor on an empty stomach or put a warm heating pad on your stomach. It is easier for most students to achieve signs of autogenic relaxation in the exhalation phase. This is especially true for the feeling of warmth in the upper abdomen.

The formula “warmth spreads through the solar plexus” in our courses rarely needs to be changed. Sometimes the formulas “warm stomach” or “pleasant feeling of warmth in the stomach” or “warmth spreads in the kidney area” are used.

Thus, our training program now looks like this:

“I am absolutely calm.

My arm is very heavy, very heavy, heavy (2x).

I am absolutely calm.

My hand is very warm, very warm, warm (2x).

I am absolutely calm.

The heart beats calmly and evenly, calmly and evenly (2 times).

I am completely calm and relaxed.

Breathing is completely calm, calm and even (2 times).

I breathe freely.

I am absolutely calm.

I am absolutely calm.

Arms and legs are relaxed and feel pleasant warmth

(2-4 times).

Heart and breathing are perfectly calm and even (2 times).

Warmth spreads through the solar plexus,

heat spills, heat spills (2 times).

I'm still completely calm."

Withdrawal: "Hands tense - take a deep breath - open your eyes."

The exercise for the head serves to prevent the transfer of the general heating of the body as a result of previous exercises to the forehead or head. After all, we want to keep a “cold”, clear head in stressful situations. In medicine, warm soothing baths were previously recommended, followed by a cold compress on the forehead.

One feature is known: the forehead, with a temperature of 34 to 34.5 ° C, usually remains the warmest exposed area of ​​\u200b\u200bthe skin. It is particularly sensitive to temperature fluctuations. Therefore, mothers, for example, assuming a fever in their child, first of all feel his forehead.

The original wording was: “My forehead is slightly cool.” But because the course participants did not like this formula, Schultz changed it to “My forehead is pleasantly cool.” We simply say:

The forehead is pleasantly cool."

Alternative options:

"The face is relaxed, the head is light and clear."

Or: " The forehead is pleasantly fresh, the head is clear and free.

Some students find the head exercise difficult. Those who imagine a cool breeze from a window refreshing a sweaty forehead master it more easily than others. In extreme cases, you can imagine that you inhale air through the forehead. You can also help yourself by lightly moistening your forehead with water.

Some students report that they cannot fall asleep if they do a head exercise before going to bed. Therefore, as a rule, it is recommended to exclude it in the evening.

Non-dangerous side effects can occur during the performance of any auto-training exercise, including exercises for the head. Some participants report a mild headache if they use the word "cool" during the exercise. Such people should be told: “The forehead is pleasantly fresh, the head is clean and clear.” There was a case with one doctor when he, suggesting to himself that his forehead was “icy”, caused a migraine attack in himself. Hence the conclusion follows: auto-training formulas cannot be changed arbitrarily. This should be done carefully and consulted with the course leader each time.

In folk speech, you can find many examples of the topic of our conversation: “hot heads”, “approach business with a cold head”, “keep your head cold and your feet warm”, etc.

There are always cases where listeners cannot get rid of the headache by doing the head exercise. Already Schultz advised them in this case to act on the back of the head. He considered the neck and neck exercise as an alternative to the head exercise. However, since pain in the back of the head is very common, you can consider this exercise as the seventh stage of auto-training, and sometimes do it before the head exercise.

Its purpose is to relieve the tension in the back of the head by creating a feeling of warmth and in this way to eliminate the pain in the back of the head.

The suggestion formula might sound like this:

"Neck and back of the head are relaxed, soft

and pleasantly warm" or "The back of the head is relaxed,

soft and warm (as if someone is breathing there)",

silt and "The forehead is pleasantly cool, the head is light and clear,

the back of the head is pleasantly warm."

Please do not confuse: the forehead is always pleasantly cool, while the back of the head and neck, on the contrary, are always soft and warm.

Most headaches can be relieved with neck exercises, but for severe headaches, this exercise takes longer than usual, sometimes up to one hour.

Concentration: 1 exercise: “I am absolutely calm. My arm is very heavy, very heavy, heavy (2x).

Insert: I am absolutely calm.

Exercise 2: My hand is very warm, very warm, warm (2 times).

Exercise 3: The heart beats calmly and evenly, calmly and evenly (2 times).

Exercise 4: Breathing is completely calm, completely calm and even. I breathe freely (2 times). I am absolutely calm.

Exercise 5: Heat spreads through the solar plexus, heat spreads (2-3 times). I am absolutely calm.

Exercise 6: Forehead pleasantly cool, pleasantly cool, cool (2 times). I am absolutely calm.

Exercise 7: The back of the head is pleasantly soft and warm, soft and body (2-3 times).

Repetition: Arms and legs are relaxed and feel pleasant warmth (2 times). Heart and breathing are perfectly calm and even (2 times). Heat spreads through the solar plexus, heat spreads (2 times). Forehead pleasantly cool, pleasantly cool, cool. Nape pleasantly soft and warm (3 times). The whole body is relaxed and feels pleasant warmth.

Goal formulas: I rest internally - I believe in my good destiny - I am at home - I am full of joy, etc.

Preparation for withdrawal: I am still absolutely calm and relaxed. Hands firm - take a deep breath - open your eyes.

When these exercises enter the flesh and blood, they can be reduced:

"Peace -

Gravity -

Warm -

I breathe -

Warmth spreads through the body -

The back of the head is pleasantly warm."

Withdrawal: "Hands firm - take a deep breath - open your eyes."

"I am absolutely calm -

Relaxed -

Warm -

I'm still calm and relaxed."

Withdrawal: "Hands firm - take a deep breath -

open eyes".

I know very experienced people who exercise regularly. They just need to say: “Calmness - heaviness - warmth”, and instead of removing it, just yawn. Such success is achieved as a result of many years of effort and comes automatically (as a conditioned reflex).

Journaling is not for everyone, but for us it has many benefits. When course participants keep a detailed record, the physician can draw important conclusions from the notes of daily sensations and experiences. This is especially necessary when disturbances occur or when results are long in coming. In addition, keeping a diary has, of course, educational value. Some listeners are justifiably proud of their diaries, which they later re-read like family albums.

Here is one example of a diary kept by a 33-year-old social worker:

1st day. During the first hour of classes, I felt heaviness in my right hand only after a suggestion from the leader, but I did not feel anything during independent training. Lying in evening : slight feeling of heaviness.

2nd day. In the morning I did the exercise lying down. I can hardly concentrate, the singing of birds interferes. After lunch: I tried to exercise at work, nothing happens. Lying in the evening: a slight feeling of heaviness, fell asleep surprisingly quickly.

5th day. Lying in the morning: nothing works, too many thoughts in my head. I can not abstract and concentrate. After lunch in the car: I worked on the road, on the way back from K. I stopped on the side of the road and started to do the exercise. Immediately there was a heaviness in the arm, and then in the leg. Experienced great joy! Passing cars didn't bother me. There was hope. Lying in the evening : a very distinct feeling of heaviness in the right arm and a slight prickling, but the leg does not feel anything.

7th day. When suggested by the head of the course, I clearly feel heaviness and warmth. At the second attempt without the participation of the leader, again a slight feeling of heaviness and a slight tingling in the right hand.

10th day. Lying in the morning: finally felt heaviness in the morning. The chirping of sparrows hardly bothers me anymore. At work: I feel heavy, but only slightly warm. However, calmness sets in, I feel refreshed and rested. Lying in evening : heaviness and tingling in right arm. He fell asleep instantly again.

14th day. In the classroom, the first exercise turns out great, but I can’t concentrate on the second, personal experiences interfere. Lying in the evening I was able to gather myself again, I even slightly felt my heart.

20th day. The mornings are the most difficult for me, but this training seems to me all the more important. At work, I now constantly reach a state of calmness, I feel heaviness and warmth. Lying in the evening, I fall asleep instantly. Generalization occurs during every evening workout.

28th day. When suggested from the outside, I felt a wave of warmth in my whole body and was so delighted that I could not concentrate on the breathing exercise. While exercising on my own, I also felt intense heat.

42nd day. I must feel like an exemplary student. Again, on the move, I overcame a new exercise. However, the wave of heat covers the whole body only with extraneous suggestion. Self-training does not give such a clear effect.

Day 50 I was able to do the exercises in the morning. Improvement in all directions. Auto-training in the morning is a good basis for the whole day. When training during the day, sensations of heaviness and warmth arise reflexively, I don’t even have to concentrate. In the evening, as usual, I fall asleep very quickly during training.

Day 63 I did not train in the morning, as I urgently needed to go to a meeting in D. There, in the afternoon, I practiced in the meeting room. Generalization did not come immediately, but in the end everything worked out. In the evening in class: when suggested from the side, I immediately felt a “breath of ghosts”, but not yet with independent training. As a goal formula, I now use the usual phrase: “I am absolutely calm and relaxed.” It always suits me, although I already became much calmer, however, so far only outside the house.

70th day. Finished the course today. This is very valuable to me. Now I will not give up auto-training. For me, morning and afternoon workouts are more important than evening workouts because I fall asleep too quickly. Maybe a new formula will help me: “During training, I am alert.” If that doesn't help, I'll try the "perfectly alert" formula.

Day 84: In the morning, as usual, everything worked out. Peace, heaviness and warmth throughout the body. At work, I certainly became calmer and more balanced than before, but at home, unfortunately, not always. Successfully completed an afternoon workout during a meeting break. Lying in the evening: the formula “during training I am alert” is enough for me. In the evening, I have repeatedly experienced the feeling that my hands are floating freely in the void. Day 99 In general, as a result of auto-training, I feel much better. One has only to say “Calm” to myself, and I immediately calm down. I constantly note success at work during unforeseen situations and in conversations with aggressive clients. But in family life I notice how difficult it is to remain calm in all situations. I will send my wife to the next courses, and I'll be with the child myself. We really should have gone together, as the doctor recommended. If today, after three months of classes, I try to evaluate how auto-training has affected me, then I would say that the formula "I am completely calm and relaxed" is literally implemented. life has become better and sleep has become a pleasure.I am determined to continue regular training.”

In the chapter on détente and accompanying phenomena, I will give excerpts from other diaries.

The most common and severe mistake is irregular training. Schultz has repeatedly noted, however, that nothing can be achieved without systematic exercises.

It is no coincidence that this system is called “autogenic training”. Of course, any training, especially systematic, requires character. In turn, any training builds character.

Speaking of systematic training, we first of all mean that it should be carried out in accordance with the developed principles. This primarily applies to the course leader. In the interests of the students, he must build the educational process in such a way as the founder conceived it and as required by the latest achievements of science. The fact that auto-training is constantly being slightly modified and improved proves, fortunately, its viability. Otherwise, it would have already given way to a new method developed on the basis of the latest achievements of science.

Of course, the system must also be in the actions of the listener. But if the head of the course does not adhere to the system, then the same fate awaits the students. Therefore, the leader should emphasize at each lesson how important a systematic and purposeful approach to training is. Some listeners think that one workout a day is enough. However, this applies only to those who can concentrate well. For most, this is clearly not enough.

Some students drop out without completing the course. Just like those who stop training too early after completing the courses, lack of motivation plays a role here, no doubt. The course leader should consider whether he has made it clear enough how important continuous training is throughout life, how much it is necessary for maintaining health and good relationships with others. Of course, not everyone can be convinced and stimulated. Many participants in the courses are enslaved, and therefore they do not have enough endurance. But even those who want to perform the exercise as best as possible interfere with themselves. Similarly, there may be side effects in listeners who do the exercises with fear. And absolutely fatal consequences occur in cases when the head of the courses transfers his phobias to their participants, as has happened more than once.

For those who train for a long time, say, for a year, training becomes an internal need. If certain needs served as the primary motivation, then incentives appear on their own. In this way, habit becomes second nature.

Therefore, it is necessary to get used to systematically engage in auto-training so that it becomes an internal need.

Entertaining auto-training for children

Autotraining (from Greek. Autos - himself, his own, self and English. Training - training) - a system of exercises in order to develop maximum performance. The ability to not only relax, but also to gather.

Autotraining is a set of methods for psychological self-improvement. For example, the following methods:

Muscle relaxation

Self-hypnosis.

Autodidactics (self-education and self-development of the individual).

Each of us periodically feels tired, and not the one that happens at the end of a hard working day, but seasonal, after a long winter, before a vacation. Even if it’s hard for us adults to get back into work, then what is it like for children whose psyche is not prepared for such stress. Have you noticed how after the summer and, especially, a vacation trip, children have difficulty adapting to a sudden change in regimen? And therefore, when in kindergarten or begin to carry out various activities that require active participation, children are oversaturated with emotions and get very tired.

For such situations, I specially spend every day after morning classes auto-training with older children which has a beneficial effect on the development of children.

Classes are aimed at developing the ability to manage their emotional state, correct bad habits. Children at this age are still poorly able to cope with their emotions and relieve tension, they can often be dissatisfied with themselves. Autogenic training is designed to help children cope with all these problems.

Classes are built on breathing exercises and the imagination of the participants. Autogenic training always begins with teaching the breathing technique, followed by an explanation of the postures involved in the training.

The first exercise that needs to be mastered is called “Hot Coins”, invented by V.V. Kovalenko. The essence of the exercise is very simple: teach children to inhale through the nose, and exhale through the mouth.

A special role in auto-training is given to the music that accompanied the training. Calm relaxing melodies are specially selected. The training begins with the fact that the children are located on the floor. Immersion in autogenic training occurs gradually, before each stage, in order to direct children to concentration - I count to five. So, the children gradually calmed down and settled down on the floor, closed their eyes. After that, the most unique part of autogenic training begins - an imaginary fairy tale journey. This element of training is very important, it helps the child to concentrate on his feelings, each part of the body separately, the desire to move and relieves psycho-emotional stress.

Each journey begins with saying what you need to feel what hard floor, soft carpet and breathing exercises that you learned at the beginning of the lesson. Then the already indicated countdown to five was carried out, and ... we turned into bunnies, and came to a clearing, in a valley surrounded by mountains, and on the edge of the clearing you can see the edge of the forest, and a river flows from the other side of the valley.

"lay down and nimblehare Maxim warm, and the bunnySophia is warm, and the hare Denis and Artem . The grass is soft underfoot, the bunnies looked at the sky and saw clouds that turned into different figures.

The eyes of the hare are closed: the hare Nikita fell asleep, with. Sleeping bunnies. They dream of a green meadow, a sweet carrot ... The bunnies rested, stretched out their paws, became healthy, beautiful and strong! We returned to the clearing, in a valley surrounded by mountains, and on the edge of the clearing you can see the edge of the forest, and on the other side of the valley a river flows.

I count to five and the children are already in the room, but with their eyes closed, then again their attention switched to the sensations of the floor and soft carpet, then the children opened their eyes. The children got up, imitating the game in "slow motion".

After that, the children sat in a circle and shared their impressions, told who they met, what colors their lights were painted, and much more.

In my hands is a saucer of jelly. Imagine that you are this strawberry jelly. What is it, describe?

Now imagine that I forgot to remove the saucer of jelly and left it in the sun. And what happened to the wonderful jelly? It began to melt and spread...

In conclusion, I would like to say: if you are often nervous, worried, give up in difficult situations, then be sure to take the Auto-Training course and you will understand
that the condition for success is calmness and composure;
that any difficulties and problems have solutions;
that stresses and experiences are insignificant, and you should not waste time and effort on them;
that everyone can change themselves, the main thing is desire.

Create the sun in you

In nature there is a sun. It shines and loves and warms everyone. . Let's create the sun in ourselves. Close your eyes, imagine a small star in your heart. Mentally direct to her a ray that brings love. We feel the star has grown. We direct a ray with goodness, the asterisk has become even larger. I send rays to the star that bring health, joy, warmth, light, tenderness, affection. Now the asterisk becomes big, like the sun. It brings warmth to everyone, everyone, everyone (hands to the side).

Magic flower of goodness

Put the flower of Kindness and good mood on both palms. Feel how it warms you: your hands, your body, your soul. From it emanates an amazing smell and pleasant music. And you want to listen to it. Mentally place all the goodness and good mood of this flower inside, in your heart.

Feel how good enters you, brings you joy. You have new forces: the forces of health, happiness and joy. You feel how your body is filled with pleasure and joy. How pleasant it is for your face, how good and joyful it becomes for your soul.

A warm, gentle breeze blows over you. You have a good, soul-warming mood.

I want you to remember what you are feeling right now and take it with you as you leave this room. Warm feelings and good mood will continue to be with you.

Open your eyes.

Look around.

Send good thoughts to each other.

All the best!

Travel on the cloud

I want to invite you on a journey on the cloud. Jump on a white fluffy cloud that looks like a soft mountain of plump pillows. Feel how your legs, back, ass are comfortably located on this large cloud pillow.

Now the journey begins. Your cloud is slowly rising into the blue sky. Do you feel the wind on your face?

Here, high in the sky, everything is calm and quiet. May your cloud take you now to a place where you will be happy.

Try to mentally "see" this place as accurately as possible. Something wonderful and magical can happen here (Pause 30 seconds)

Now you're back on your cloud and it's taking you back. To your place in the class. Get off the cloud and thank it for giving you such a good ride. Now watch it slowly melt into the air. Stretch, straighten up and be alert, fresh and alert again.

Source: http://doshvozrast.ru/ozdorov/ozdorovlenie16.htm

Autotraining exercises

1. "Good dream"

Purpose: removal of psychomuscular tension, rest, recuperation, mobilization.

Duration: 10 minutes.

Procedure: take a comfortable position, close your eyes, calm down, slowly mentally say:

1. I am calm, my muscles are relaxed… I am resting.

2. I breathe calmly. My heart is calm. It beats easily and evenly ... I am completely calm.

3. My right hand is relaxed. My left arm is relaxed... Arms are relaxed... Shoulders are relaxed and down...

4. My right hand is warm... My left hand is warm... I feel a pleasant warmth in my hands.

5. My right arm is heavy… My left arm is heavy… I feel the heaviness of my arms…

6. The muscles of the right leg are relaxed ... The muscles of the left leg are relaxed ... My legs are relaxed ...

7. My legs are warm… I feel pleasant warmth in my legs… I am resting…

8. My body is relaxed… Back muscles are relaxed… Abdominal muscles are relaxed… I feel pleasant warmth all over my body… I feel light and pleasant… I am resting…

9. The eyelids are lowered… The muscles of the mouth are relaxed… My forehead is cool… I am resting… I am calm…

10. I feel rested... I breathe deeply... I stretch... I open my eyes... I feel fresh and energized... I am alert and fresh...

2. "High energy" (visual technique)

Purpose: to charge short-term energy and use it optimally.

Duration: 3 minutes.

Procedure:

Imagine a bright night sky. Choose your brightest star. And now... swallow it... It explodes in you, filling the whole organism with energy. Energy penetrates into all the cells of your body, filling it with a thirst to do something, to change, to correct. Be brave, don't wait, act.

3. "Getting rid of anxiety" (visual technique)

Goal: relieve anxiety, anxiety, prepare for the expected stressful situation.

Duration: 5-10 minutes.

Procedure:

Relax and imagine that you are sitting on a wonderful green lawn on a clear sunny day... The sky is illuminated by a rainbow and a particle of this radiance belongs to you... It is brighter than thousands of suns... Its rays gently and gently warm your head, penetrate into the body, spill over it, all of it warm your head, penetrate into the body, spill over it, all of it is filled with a cleansing healing light, in which your anxieties and sorrows, all negative thoughts and feelings, fears and prejudices dissolve. All unhealthy particles leave your body, turning into perishable smoke, which is quickly dispersed by a gentle wind. You are free from worries, you are cleansed, you are light and joyful.

Source: http://www.psihologsite.ru/psikhologam/metodicheskaya-kopilka/autotrainingovye-uprazhneniya

Self-hypnosis formulas are first pronounced aloud. Accuracy is very important here. It is necessary to create an image of the state, then a formula for exiting this state is given. At first, it can be quite difficult for children to concentrate, they have a poor idea of ​​the meaning of the activity, so you need to show patience and perseverance. It is necessary to take into account the specifics of the child's thinking. If, for example, he hears the phrase: "My hand is warm," then he does not attribute these words to himself. Also, at the first stage of learning self-hypnosis formulas, he does not include phrases like "your hand is warm." As a rule, he enters into an internal dialogue with the coach (or announcer), denying these attitudes due to the specificity of his thinking.

It is effective to use the images of fairy-tale characters, animals beloved by children, with which they easily and with pleasure identify themselves.

Therefore, one should learn how to compose texts appropriate for the age perception of children so that they can easily enter the desired image. In addition, these texts should contain instructions, veiled in images, for entering and exiting the state of relaxation. If it is possible to achieve a good level of representation of the action in the mind of the child, then his thoughts turn into reality and relaxation occurs.

Usually children respond well to such and similar texts:

"Gray bunnies are tired and on the grassrilegli. And the gray bunny Yegor lay down, and the fluffy bunny Nastyalay down and nimbleStyopa the harelay down The bunny's paws were stretched out, the bunny's pawsheavy, warm: and Milena the bunnywarm, and the bunnySophia is warm, and the hare Denis and Glebwarm and heavy, can not be lifted. Gentle warm breeze gently strokes the bunnies: and bunny Katya, and bunny Vlad. The eyes of the hare are closed: the hare Nikita fell asleep, withthe eyes of the bunny Varya are sticky, the foreheads of the bunnies are cool. Sleeping bunnies. They dream of a green meadow, a sweet carrot ... The bunnies rested, stretched out their paws, took a deep breath and opened their eyes!"
- It is offered to children in a playful way.

Autogenic training exercises should be done at least once a day. That is why it is advisable to include them in the daily routine of children. In the daily routine of children, such training can be included in the morning, afternoon or evening. It should be remembered that it can be carried out no earlier than an hour after eating.

An autogenic training session is best done in a darkened room.

A direct session of auto-training is possible only after pre-training:

Stage 1 – pose. During this stage, children are taught to assume the coachman, lotus, passive and lying postures.

Stage 2 – control of breathing and the functioning of muscles, internal organs without relying on volitional efforts. It is important to teach children to surrender to the flow of ideas. This is facilitated by the effective use of images of fairy-tale characters, animals loved by children, with whom they easily and with pleasure identify themselves.

Stage 3 – mastering the whole complex of self-hypnosis formulas: "Rest - heaviness - warmth (in the upper and lower limbs). The heart and breathing are calm. The abdomen is warm. The forehead is cool. Breathing is deep. Open your eyes."

Reason for failure in this activity can be in unsystematic and long breaks in work.

The topics of auto-training, the heroes-participants can be selected depending on the situation or the individual preferences of the children. My children are very fond of the fruit jelly dessert, so I decided to develop for them children's auto-training "Jelly".

- You know that one of the favorite children's desserts is jelly.

In my hands is a saucer of jelly. Imagine that you are this strawberry jelly. What is it, describe?

Now imagine that I forgot to remove the saucer of jelly and left it in the sun. And what happened to the wonderful jelly? It began to melt and spread...

Imagine that you are a wonderful jelly. Begin to melt, spread in all directions, sink to the floor, lie on your back, straighten and spread your legs a little, stretch your arms, palms up.

The body is relaxed. Her face relaxed, her mouth opened. Rest.

You are fine, you are calm. Now a ray of warm sun is shining on your right hand, it begins to “melt” and becomes heavy. The right hand is heavy. You are fine, you are calm. It gradually warms up. The right hand is warm. You are fine, you are calm. Now the sun shines on the left handle. Imagine that the left hand begins to "melt" and becomes heavy. You are fine, you are calm. The sun is getting hotter. The left hand is warm. You are fine, you are calm. A ray of the sun ran along your little body and stopped on the right leg. The right leg is heavy. You are fine, you are calm. Gradually, heat spreads over the right leg. The right leg is warm. You are fine, you are calm. The sun has moved to the left leg. The left leg is heavy. You are fine, you are calm. It "melts" more and more and becomes warm. The left leg is warm. You are fine, you are calm.

Gradually you spread like jelly on a saucer. You are happy and well. Your heart works evenly, like a good motor. You are fine, you are calm. Your breathing is calm. Now the sun is shining on your tummy. The abdomen is warm. You are fine, you are calm. Despite the bright sun, a small breeze ran over the surface of the melted jelly. He touched your forehead. The forehead is cool. You are fine, you are calm. The breeze began to blow harder, and the jelly stopped melting. It began to freeze back. Bend your arms, tighten them. Breathe deeply. Open your eyes.

Notes

1. In the methods of working with children through autogenic training, they indicate that such self-hypnosis formulas as “My right hand is heavy; The right hand is warm; The left leg is heavy, etc.” it is advisable to repeat several times, and then include the formula: “I feel good, I am calm” (1 time).

2. When leaving the state, if you first open your eyes and only then activate the muscles and breathing, the exit from the state of relaxation will slow down. There may be a feeling of heaviness, a tingling sensation, similar to when the arms or legs become numb. The order to exit must be given decisively.

My children really enjoyed it. Now you need to enter these lessons into the system.

we turned into bunnies and came to a clearing, in a valley surrounded by mountains, and on the edge of the clearing you can see the edge of the forest, and a river flows from the other side of the valley.

This is the place where all journeys always begin and end. From the glade the guys “went”, either to the magical forest, or to the river, or the sea.

Autogenic training is self-hypnosis in a state of relaxation (lower stage) or hypnotic trance (higher stage).

Johans Heinrich Schulz is rightfully considered the creator of the autogenic training method, and the term “autogenic training” also belongs to him.

The method of autogenic training proposed by Schultz, in contrast to its numerous modifications, is called classical and is divided into 2 stages: 1st, or initial (AT 1) and 2nd, or higher (AT 2).

AT Technique 1. Before the start of training, a conversation is held with patients, in which the physiological foundations of the method, the mechanisms of action on the body of certain exercises are explained in an accessible form. Skillfully conducted conversation, accompanied by a demonstration of the effectiveness of individual exercises, as well as patients who have achieved positive results through training, contribute to the success of further treatment. The conversation emphasizes that the mental repetition of self-hypnosis formulas should be carried out calmly, without excessive concentration of attention and emotional stress. It is useful to acquaint the patient with the training plan from the very beginning.

Self-hypnosis sessions are held 3-4 times a day. The first 3 months the duration of each session does not exceed 13 minutes, then their time increases slightly, but does not exceed 30 minutes.

Sessions are held lying down or sitting, in the “coachman” position (the head leans forward, the hands and forearms are on the knees, the legs are comfortably apart).

* 1st exercise - causing a feeling of heaviness. Mentally repeat: “I am completely calm” (1 time); “my right (left) hand is heavy” (6 times); "I'm calm" (1 time). After 4-6 days of exercise, the feeling of heaviness in the hand becomes distinct. Further, in the same way, a feeling of heaviness is evoked in both hands .., in both legs .., in the whole body. Each exercise should begin and end with the formula: "I am calm."

* 2nd exercise - inducing a sensation of warmth. Mentally repeat: “I am calm” (1 time); "heavy body" (1 time); “my right (left) hand is warm” (6 times). Subsequently, the suggestion of warmth spreads to the second arm, legs, and the whole body. Go to the formula: "Both hands are warm .., both legs are warm .., the whole body is warm."

* In the future, the 1st and 2nd exercises are combined with one formula: "Arms and legs are heavy and warm." An exercise is considered mastered if the sensation of heaviness and warmth in the body is easily and distinctly evoked.

* 3rd exercise - regulation of the rhythm of cardiac activity. The exercise begins with the formula: "I am calm." Then a sensation of heaviness and warmth in the body is sequentially evoked. The patient puts his right hand on the region of the heart and mentally says 5 6 times: "My heart beats calmly, powerfully and rhythmically." Previously, the patient is recommended to learn to mentally count the heartbeat. An exercise is considered mastered if it is possible to influence the strength and rhythm of cardiac activity.

* 4th exercise - regulation of breathing. Approximately the following self-hypnosis formula is used: “I am restless .., my hands are heavy and warm .., my heart beats strongly, calmly and rhythmically ... I breathe calmly, deeply and evenly.” The last phrase is repeated 5 6 times. Subsequently, the formula is abbreviated: "I breathe calmly."

*5th exercise - influence on the abdominal organs. The patient is previously explained the localization and role of the solar plexus in the normalization of the function of internal organs. The same sensations are evoked sequentially as in exercises 1-4, and then mentally repeat the formula 5-6 times: "The solar plexus is warm .., it radiates heat."

* 6th exercise - causing a feeling of coolness in the forehead. First, the sensations described in exercises 1-5 are evoked. Then the patient mentally repeats 5-6 times: "My forehead is cool".

After performing the exercise, patients are advised to rest calmly for 1-2 minutes, and then remove themselves from the state of autogenic immersion. To do this, they give themselves a mental command: "Bend your arms (2-3 sharp flexion movements in the elbow joints), inhale deeply, open your eyes while inhaling."

Autogenic training as a means of self-education for grade 4. The material was created for a psychologist and class teachers, which helps to create conditions for the formation and development of a socially adapted personality capable of withstanding life's difficulties. Currently, autogenic training is used to relieve fatigue and prevent occupational diseases, improve the psychological climate in the team, to reduce feelings of fear and anxiety, to increase efficiency, to optimize the learning process while achieving a healing effect, to accelerate learning a foreign language. Autogenic training as means of self-education for grade 4. The material was created for a psychologist and class teachers, which helps to create conditions for the formation and development of a socially adapted personality capable of withstanding life's difficulties. Currently, autogenic training is used to relieve fatigue and prevent occupational diseases, improve the psychological climate in the team, to reduce feelings of fear and anxiety, to increase efficiency, to optimize the learning process while achieving a healing effect, to accelerate learning a foreign language.

Autogenic training as a means of self-education.docx

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Autogenic training as a means of self-education Autogenic training was originally used in medical offices, over time it began to be used not only for medicinal purposes. It is now penetrating more and more actively into the sphere of pedagogy. The word "autogenic" consists of two Greek words: "auto" itself, "genetic" generative, producing, i.e. "self-generating" training, or training produced by the person himself. The source of autogenic training is the European system of self-hypnosis, the ancient Indian system of yogis and the doctrine of hypnosis. The beginning of the purposeful use of this method dates back to 1932, when the book of the German psychotherapist I. G. Schulz “Autogenic Training” was published, which was soon translated into many languages ​​and went through a large number of editions. I. Schulz recommended autogenic training as a means of treating and preventing neuroses. Autogenic training, according to Schultz, consists of two stages: lower and higher. The first step consists of six exercises, called standard. At this stage, formulas are mastered, with the help of which, having trained oneself, one can learn to control the vessels, the solar plexus, the liver, the heart, etc. The second step is mastering autogenic meditation (introspection), as a result of which a person can learn to control his feelings, ideas and thoughts, causing himself to have certain images and sensations. In recent years, theoretical and practical knowledge about auto-training has been significantly enriched. An "International Coordinating Committee for the Clinical Application and Training of Autogenic Therapy" has been created and has been operating for a number of years, and international congresses are being convened on this issue. In our country, autogenic training has been systematically studied and used since the late 50s - first for the treatment and prevention of disorders of the nervous system. Pioneers in the therapeutic use of autogenic training in our country were A.M. Svyadoshch and G. S. Belyaev. The use of autogenic training in the clinic of nervous diseases of the Military Medical Academy and in the United Clinical Psychoneurological Hospital. I.P. Pavlov showed the possibility of using it not only in psychiatry. Mastery of one's own emotions, training of will, memory, concentration of attention, creation of flexible, mobile and stable higher nervous activity, habits of self-observation and self-reporting are the qualities of the nervous system developed by autogenic training that every person needs. Following clinicians, this method was adopted by sports physicians to regulate the physical and emotional state of athletes, in particular, to mobilize them before competitions, to eliminate "pre-start fever" and "pre-start apathy", as well as the psychological consequences of overtraining. Currently, autogenic training is also used to relieve fatigue and prevent occupational diseases, improve the psychological climate in the team, to reduce feelings of fear and anxiety, to increase efficiency, to optimize the learning process while achieving a healing effect, to accelerate learning a foreign language. Autogenic training allows you to influence the involuntary functions of the body through the use of ideas that were previously associated with certain emotional states in a person. It is known that all our emotions are manifested in a certain change in the activity of internal organs, muscle tone. Characteristically, muscle relaxation is always an indicator of positive emotions, a state of peace, joy, balance. Deep muscle relaxation can weaken or even stop negative emotions and, along with them, the changes in the internal organs that accompany them. Eternal lack of time, hard work, lack of rhythm in activity, the need to restrain the external manifestation of emotions create in a person the prerequisites for the loss of the skill of voluntary relaxation, for the appearance of 1

persistent muscle hypertonicity. Studies show that schoolchildren, students, and university professors have a low level of voluntary relaxation, as a result of which anxiety, anxiety, anger, and other negative emotions are sharply manifested. This prevents the creation of a sense of peace, contentment. Autogenic training involves muscle relaxation and self-hypnosis. With the help of special exercises, a state of relaxation is achieved. In this state, it is possible to self-regulate those functions of the body that under normal conditions cannot be controlled. In a state of physical and mental relaxation, through suggestion and self-hypnosis, you can create settings that will improve the behavior of the student. The value of autogenic training also lies in the fact that it helps to reduce emotional stress, which is especially important when getting out of stressful situations. The peculiarity of the relaxation achieved with the help of autogenic training is that "it is a kind of hypnoid state, which is characterized by voluntary relaxation of the muscles and the autonomic apparatus, as well as a certain narrowing of consciousness. Some teachers consider such an effect on the child unacceptable. But modern medicine characterizes autogenic training as having a positive effect on the mental state and health of a person. The state of relaxation is, of course, not hypnosis. In hypnosis, a person is passive, he is completely subordinate to the hypnotist. Relaxation is achieved by the active influence of a person on his own body. This is one of its advantages in comparison with hypnosis "The relaxation session is conducted by the teacher. But this does not mean at all that the student remains passive. During the session, the student himself, with the help of special verbal formulas and images presented, introduces himself into the appropriate state. Simultaneously, self-hypnosis and suggestion from the outside work. Under conditions of relaxation (with physical and mental relaxation) significantly increases the power of suggestion and self-hypnosis. In addition, there is an effect called by G. Lozanov hypermnesia (over-memory). The use of auto-training with the use of special suggestions has a normalizing effect on some mental disorders. Experiments conducted with different age groups of students have shown that students from the age of 12 can engage in collective relaxation under the guidance of a teacher. However, it is easier to organize systematic autogenic training sessions with schoolchildren aged 1415. This is due to the persistent desire of high school students to engage in self-education. At an earlier age, the interests of children change rapidly and it is more difficult to conduct a systematic course. But even for older teenagers, auto-training is not always of interest. Indeed, in a group one often has to gather "difficult" children, who usually show negativism to all kinds of activities if they do not see any real meaning in them. We do not always meet with the desire of schoolchildren to engage in autogenic training. Therefore, one of the primary tasks of the teacher is to interest the children in the technique of mental self-regulation, to show them the possibilities that this type of work on oneself opens up for a person. Where to begin? It is advisable to start the first meeting with the guys with a demonstration of experiments in order to arouse the interest of schoolchildren in auto-training. How to reveal to teenagers the essence of psychoregulatory training already at the first lesson, what information to give about mental self-regulation? This question is answered in detail by I.E. Schwartz. In his works, he gives the approximate content of the first conversation with high school students. “All of you know how to consciously manage your behavior. This is the foundation of all our activities. You listen to the teacher in class and try to understand and remember what he says; you control your behavior by interacting with your comrades; you make a decision when you have a choice to go to the movies or sit down to do your homework. However, the internal state of a person is not subject to conscious control. We cannot tell ourselves not to blush if we are embarrassed or excited. We cannot order ourselves to instantly change a sad mood into a cheerful one, we are not able to consciously raise or lower body temperature all this 2

happens involuntarily. Moreover, we often blush, get embarrassed, worry in spite of our desire, to the detriment of the activity that we are engaged in. The teacher called the student to the blackboard for an answer. The student does not know the material very deeply and thinks to himself: "Just not to blush." And then the blood rushes to the face. The teacher says: Calm down, Petrov, don't blush. And I'm not blushing He said and was even more embarrassed, became crimson red. Such or similar pictures you often observe in life. Excessive excitement interferes with an athlete in important competitions, a feeling of constraint makes us closed, clumsy exactly where we want to be sociable, dexterous. Is it possible to find a way by which a person himself could reliably control his internal state? There is such a way. In order for you to understand what it is based on, we will conduct an experiment. Look into my eyes! Very good. Imagine a lemon. Cut off a slice of lemon. Sprinkle it with sugar. Clearly, vividly imagine how we do it. We put a slice of lemon wet from the juice on the tongue. Sour in the mouth. We smell acid. We imagined clearly: a lemon in the mouth, we feel acid, sour ... Now we have begun to salivate strongly. Under the influence of verbal suggestion, the mouth moistened. There is no direct way for this. If we say to ourselves: “The mouth is moistened,” there will be no result, but by suggestion, through vivid representations, we have reached the goal. This principle is the basis of the method of autogenic training of a kind of mental gymnastics, which helps to manage one's internal state. The essence of autogenic training is that by relaxing the muscles, as well as specially selected verbal formulations and figurative representations associated with them, we achieve the desired physiological or mental states. For example, mentally imagining heat in the right hand, you can achieve vasodilation and increased blood flow in the right hand. The hand becomes warmer by a few tenths of a degree. The technique of mental self-regulation requires serious, systematic work. You must learn to immerse yourself in physical and mental peace, to feel the heaviness and warmth of the hand. This state is very useful, it can be used as a rest after hard work. In general, auto-training consists of several parts: 1. Calming part. On the basis of muscle relaxation and suggestion, looseness of the whole organism and mental peace are achieved. 2. Directed control of the autonomic system of the body. Through suggestion and self-hypnosis, sensations of heaviness, increased warmth of the right hand, and other states are achieved. 3. Mobilization part. Formulas are introduced aimed at solving educational problems, or educational information is offered for lasting assimilation. Here are some exercises proposed by I.E. Schwartz. Exercise One: Mental Peace Take a comfortable position in a chair. Lower your head slightly down. Put your hands on your knees. Close your eyes. Begin to perform the first exercise "physical rest". Relax your body muscles. Whisper: "My muscles are relaxed." To relax means to get rid of all muscle clamps. Say again: "The muscles are relaxed", try to feel the relaxation. Concentrate on your hands. Say: "Hands are relaxed." Pause. Try to feel the relaxation of your hands. Say: “Hands are relaxed, sluggish. I feel good about it." 3

Your attention is directed to your feet. Say: “Legs are relaxed, leg muscles are relaxed, toes are relaxed, thigh muscles are relaxed, all leg muscles are relaxed, flaccid.” They said these phrases in a whisper and felt the relaxation of the arms and legs. Continue relaxing your whole body. Say: “The back muscles relaxed, the neck muscles relaxed. The whole body is relaxed and sluggish." Imagine that you are lying on the beach, close your eyes, and your whole body, warmed by the sun, relaxes. Say in a whisper several times with pauses: “My every muscle is relaxed and sluggish. Weightlessness. I am like a bird in the air." After 56 minutes, you will achieve a distinct state of rest of the whole body. Repeat this exercise on the following days. If you don't succeed, then you made a mistake. Mistakes can be of several types: you do not concentrate well. Try to focus on the state being developed; it is not possible to achieve deep relaxation of certain muscle groups. Determine which muscles do not relax well. Increase the time for them to relax; it is impossible to imagine a picture of relaxation on the beach. Look for another image (picture) that matches your previous experience, use it during the exercise. Within a week, you should learn to develop a state of physical rest in yourself. The next task is given a week after mastering the first exercise. You have already mastered the first exercise. Learned to relax muscles and develop physical peace. Now you should learn to develop mental peace. Take the passenger position in the airplane seat. Close your eyes. Do the first exercise. So, you are relaxed. Say in a whisper: "Complete physical rest." Feel the state of peace. Move on to the next exercise. Only against the background of physical peace can a state of mental peace be achieved. Say in a whisper: “All thoughts are gone. I am focused on peace. All worries and worries are gone. Peace, like a blanket, enveloped me. Call up representations familiar to you from previous experience (lying on the shore, looking at the water, lying in a clearing, looking at the sky). Whisper: “Merge with nature. Dissolved in nature. Peace, rest. I'm resting". It takes 56 minutes to develop a state of mental peace, not counting the time spent on the first exercise. Consequently, the duration of self-study, during which mental peace is developed, is 10 12 minutes. If everything was done correctly, with the desire and faith in success, you have reached a state of relaxation of physical and mental relaxation. Now you need to gradually get out of this state. Say in a whisper: “The relaxation of the muscles is gone. Strength, energy, power. Ready for work". Open your eyes. Do some physical exercise. During the week, at a time convenient for you, do the physical and mental rest exercises daily. The duration of each lesson is 12 15 minutes. The third exercise "Severity" is carried out a week after learning the exercises "physical and mental peace". Spend 810 minutes with the familiar "Physical and Mental Calm" exercises. Now start learning a new exercise. Say in a whisper: “My hands are heavy, in the hands of buckets of water, heavy hands. The hands press hard on the thighs. I feel a heaviness in my right hand. Muscles do not need to be strained. Do not clench your fingers into a fist. The right hand is heavy. In his right hand is a heavy briefcase full of books. The briefcase pulls with its weight 4

right hand down. The right hand presses on the knee of the right leg. The hand was pleasantly heavy. The hand lies calmly, motionless, heavy. We ourselves develop the severity of the right hand. Heavy. Complete physical and mental peace. The right hand is heavy. You feel the heaviness of your right hand. Focus all your attention on developing a state of heaviness of the hands. Then say in a whisper, “Heavy legs. Legs are filled with lead. Gravity. Continue the exercise until you feel the heaviness of the arms and legs. Say in a whisper: “The whole body is heavy. Heavy arms, heavy legs, the whole body is heavy.” The duration of the development of the state of gravity at each lesson is 6 7 minutes. Every day for a week, conduct auto-training classes, including all three exercises (physical peace, mental peace, heaviness). The approximate duration of each lesson is 15 20 minutes. Don't forget to properly exit the dive state. Remove the weight first. Say in a whisper: “Heaviness is gone. Hands became light. Legs are light. Feeling lightness, immediately come to the exit from the state of relaxation. Remove the state of mental and physical rest. Say in a whisper: “Energy, power. Ready to be active. Open your eyes." The fourth exercise "Heat" is carried out a week after mastering the exercise "Heaviness". Against the background of the state of physical and mental rest, the heaviness of the body, begin self-influence aimed at generating a state of heat. Say in a whisper: “Complete physical and mental peace, the body is heavy. Hands are warm. Hands in warm water. Warm water warms your hands. Water pleasantly tickles the fingertips. The hands are warm. Palms on a hot battery. I feel a pleasant warmth in my right hand. My right hand is immersed in the sun-warmed sand. The sand warms the right hand. The blood vessels in my arm dilated. Pleasant warmth flows from the shoulder to the forearm, from the forearm to the right hand. The right hand is warm. Try to feel warm after each spoken phrase. Say in a whisper: “Warm feet, warm feet. Warm shins. Warm thighs. Warm wave. went over the legs. The whole body is heavy and warm. Hot blood warms the right hand. Pleasant warmth flows through the hands. Warmth reaches the fingers. I feel warmth in my fingertips. I learned to expand the vessels in my hand. I can dilate blood vessels in my arm. I myself developed a state of physical and mental peace, heaviness and warmth of the right hand. Your attention is like a warm beam of light that you slowly pass through all the muscles of the body. After 56 minutes, you should clearly feel the state of warmth. Practice the four-element session daily throughout the week. Gradually reduce by 1 to 2 minutes the time allotted for each exercise. Bring the time (without reducing the quality of the generated states) to 10 15 minutes. As a reminder, each session must end with an exit from the dive state. Supporting formulas for deriving from the state of immersion: “I had a good rest (la). I feel lightness all over my body. I feel energized and fresh. Full of strength and vivacity. Ready for the next class. I will count to 10. When I say 10, my eyes will be open. Twice... The heaviness of the right hand goes away. Three four... The warmth of the right hand goes away. Five-six ... With each breath, the warmth and heaviness of the right hand goes away. Seven-eight... The mood is good, I want to get up and act. Ninety... Eyes open, deep breath. Stretched and smiled. I'm like a compressed spring, ready to unfold. The mood is good, I want to get up and act. Open your eyes, take a deep breath." Do a physical workout. When preparing for classes, you should not memorize the entire text of the formulas with comments and explanations. But the basic formulas must be remembered. Improvisation is inevitable during the session. Each phrase should be short, categorical, understandable to students. As schoolchildren master the technique of auto-training, the time for conducting a relaxation-pedic lesson is reduced from 30-35 minutes to 20-15 minutes. The number of injected 5

formulas. It is only necessary to observe a strict sequence: first, the formulas of physical and mental rest are given, then the sensations of heaviness and warmth of the hand. The teacher conducts the entire session in a quiet, calm, confident voice. Individual, most essential formulas are pronounced somewhat louder. After each main formula, there is a pause of 510 seconds. Comments and explanations are given in a whisper, quickly. Starting the session, you should pay attention to the posture of the students, see what position the hands are in, and advise them to relax the muscles. At the first sessions, it is necessary to warn schoolchildren that they cannot open their eyes themselves, without a command. Sometimes, at the beginning of a session, individual students are unable or unwilling to focus on the suggestive influence. Everyone has already closed their eyes, and one teenager still does not dare to do this or smiles with his eyes closed. In these cases, the teacher should approach the student and categorically order: “No criticism! Calmly!". You can easily put your hand on the head of the student. Stimulation of activity is achieved by the following formulas: “Repeat in a whisper”, “Repeat after me like an echo”, “Now feel what was said!”, “Remember this feeling!”. In order for students to feel confident in the correctness of their work, you can encourage them during the session: “You are working correctly!”, “Okay, everyone has entered a state of rest!”, “Continue to work just as well!”, “I see how you you all work. Everyone is doing well!” The practical significance of autogenic training is determined primarily by the content of its mobilization part. It is determined by the task that the teacher sets for himself. After autogenous immersion, educational information follows. Due to the effect of overmemorization, students learn a significant amount of educational material. In the mobilizing part of the lesson, formulas of educational significance are also introduced, which are easily implemented by the student in his behavior or attitudes towards others. For example: "Today at 6 o'clock I will take up the lessons." After achieving success in the implementation of simple and specific suggestions, one can move on to formulas that require changes in the attitudes and in the motivational sphere of schoolchildren. For example: “I am in complete control of my behavior”, “I am calm and focused”, “I can and want to be restrained in everything”, “I am always responsible for my actions”. The use of auto-training as a means of education is effective only in cases where the suggestion is not only realized, but also brings satisfaction to the student. Therefore, it is necessary to stimulate the implementation of the suggestions applied, to encourage schoolchildren in their implementation. The lesson should be connected with the entire system of education, and not be an isolated pedagogical tool. Classes pursuing a psychohygienic goal are conducted with a group of students united in accordance with the nature of their mental disorders. For example, in the mobilization part of the lesson, formulas like: "I am confident in myself", "I am calm" are introduced. Suggested attitudes have a normalizing effect on the mental state, help the student to develop will and character. Psychotechnical exercises Exercise 1. "Internal Ray" This exercise is aimed at removing the teacher's fatigue and internal "clamps", at gaining internal stability. It is necessary to take a comfortable position sitting or standing, depending on the specific situation in which the exercise will be performed (in the teacher's room, in the classroom, in transport). Imagine that inside your head, in the upper part of it, a light beam arises, which slowly and sequentially moves from top to bottom, illuminating from the inside with a warm, even and relaxing light all parts of the face, neck, shoulders, arms, etc. As the beam moves disappears 6

tension in the back of the head, wrinkles on the face are smoothed out, eyes see better, shoulders drop. The “inner ray” seems to form a new appearance of a calm person, satisfied with himself and his life, his profession and his students. The mental movement of the "inner beam" from top to bottom, and then from bottom to top, must be carried out several times. It is important to get inner pleasure from the exercise, even pleasure. The exercise ends with the words: “I have become a new person! I became young and strong, calm and stable! I will do everything right now!” Exercise 2. "Press" This exercise helps to neutralize and suppress the emotions of anger, irritation, increased anxiety; aggression. It is recommended to perform it before working in a "difficult" class, talking with a "difficult" student or his parents, before a psychologically tense situation that requires internal self-control, self-confidence and the ability to manage the situation. It is necessary to resort to the exercise at the very beginning of the occurrence of negative emotions, otherwise there will be no psychotherapeutic result. Having become dependent on his emotional state, the teacher may resort to undesirable ways of "dumping" negative energy on the pupil or work colleague. Unfortunately, this often happens in the teacher's family, where he weakens the internal self-control. The essence of the exercise is this. The teacher mentally imagines inside himself, at chest level, a powerful press that moves from top to bottom, suppressing the emerging negative emotion and the internal tension associated with it. When performing the exercise, it is important to achieve a feeling of physical heaviness of the internal press, overwhelming and, as it were, pushing down the unwanted negative emotion and the tension that it carries. The state of internal tension is characterized by a person's over-concentration on his own sensations, experiences, emotions. A tangible weakening of internal tension is achieved if a person is able to decenter, that is, mentally transfer the center of an unpleasant situation from himself to some object or external circumstance. In this case, negative emotion is thrown into the external environment and the person gets rid of it. The essence of the exercise is this. Heading home from work, in public transport, the teacher stands and imagines himself as a tree, with which he can most easily identify himself. He must imagine in detail the image of this tree in his mind: its powerful or flexible trunk, intertwining branches, leaves swaying in the wind, circulation of nourishing juices along the trunk, roots firmly rooted in the ground. It is necessary to imagine as realistically as possible the nutritive juices that the roots receive from the earth. The presentation by a weary teacher of the roots of a tree grown into the ground is, in fact, a symbolization of his inner connection with reality, strengthening self-confidence. Exercise 4. "Book" It is necessary to imagine yourself as a book lying on the table (or any other object in sight). It is necessary to construct in detail in the mind the internal "well-being" of the book - its peace, position on the table, the cover protecting from external influences, pages. In addition, try to mentally, as if “from the face of the book”, see the room and the objects located in it: pencils, pens, paper, notebooks, a chair, a bookcase, etc. The exercise is carried out for 35 minutes. and completely removes the internal stress of the teacher, transferring him to the world of objects. Exercise 5. "Maria Ivanovna" You had an unpleasant conversation, for example, with the head teacher, conditionally named by us Maria Ivanovna. She allowed herself in a conversation with you impolite tone and unfair remarks. The working day is over, and on the way home you remember an unpleasant conversation, you have 7 again

there is a feeling of resentment. You are trying to forget the offender, but it fails. Against the background of fatigue, you experience mental stress. Try to do so. Instead of erasing Maria Ivanovna from your memory, try, on the contrary, mentally bring her closer to yourself. To do this, on the way home, play the role of Maria Ivanovna. Imitate her walk, her demeanor, imagine her thoughts, her family situation, and finally her attitude towards talking to you. In a few minutes you will feel not only the weakening of internal tension, but also a change in your attitude towards the conflict, towards Maria Ivanovna. In fact, you got involved in the situation of Maria Ivanovna and were able to understand her. You will find the results of this exercise the next day when you come to school: Maria Ivanovna will be surprised to feel that you are calm and friendly, and, in turn, will strive to resolve the conflict. Exercise 6 "Head" In addition to intellectual stress, the teacher is forced to continuously influence students during the working day, suppress their excessive activity, restrain, control in some way. Such intensive management of the educational situation causes him to overstrain and, as a result, various physical ailments. Teachers often complain of headaches, heaviness in the occipital region of the head. We offer an exercise to help relieve these painful sensations. Stand straight with your shoulders back and your head slightly back. Try to understand in which part of the head you feel heaviness. Imagine that you are wearing a bulky headgear that puts pressure on your head in the place where you feel heaviness. Mentally remove this headdress with your hand, expressively, emotionally throw it on the floor. Shake your head, straighten your hair with your hand, and then throw your hands down, as if getting rid of a headache. Exercise 7. "Hands" You have a lesson. Students solve problems. There is silence in the classroom, and you can take a few minutes to yourself. This is your fifth lesson today, and you are, of course, tired. Sit on a chair with your legs slightly extended and your arms hanging down. Try to imagine that fatigue "flows" from the head to the shoulders, then along the forearms, reaches the elbows, then the hands, and "flows out" through the fingertips. You physically feel the heaviness sliding down your arms. Sit like this for 1.5-2 minutes, and then lightly shake your hands, finally getting rid of your fatigue. Lightly, springy stand up, walk around the class. Rejoice in the questions that the children ask, try to answer them thoroughly and in detail. This exercise relieves fatigue, helps to establish mental balance. Exercise 8. "Mood" A few minutes ago, you ended an unpleasant conversation with the mother of a student who constantly skipped classes, violated discipline in the classroom, and was rude to you. You urged the mother to regularly monitor her son's attendance at classes and his homework. Unexpectedly for you, the student's mother refused to comply with your recommendations, saying that the school should educate the student. You could not restrain yourself and turned to threats: you promised to call the student to the pedagogical council, to leave him for the second year. The student's mother left with full confidence that her child was not loved at school. How to remove the unpleasant aftertaste after such a conversation? There are still a few lessons ahead, and it is necessary to maintain inner peace and efficiency. At recess, sit in the teacher's room, take colored pencils or crayons and a blank sheet of paper. Relaxedly, with your left hand, draw lines, color spots, shapes. Try to imagine that you are transferring your anxious mood to paper, as if materializing it. It is important to choose a color in full accordance with your mood. Now turn the paper over and on the other side of the sheet write 57 words that reflect your mood. Do not think for a long time, it is necessary that the words arise spontaneously, without special control on your part. 8

After that, look at your drawing again, as if re-living your state, re-read the words and with pleasure, emotionally tear the sheet, throw it into the trash. Your emotionally unpleasant state will disappear, it will turn into a drawing and be destroyed by you. Now, calm down, go to class! Exercise 9. "Proverbs" We offer an exercise that relieves depression and bad mood well. Take any of the books: "Russian proverbs", "Thoughts of great people", "Aphorisms". They are in almost every school library. Read proverbs or aphorisms for 2530 minutes until you feel inner relief. Perhaps, in addition to calming down, this or that proverb will push you to the right decision. Exercise 10. "Memories" One of the professional shortcomings of the teacher is his adulthood. Paradoxical, but true. A teacher comes to children from an incomprehensible and somewhat alien world of adults, in which at every step there are restrictions, rules, norms. Because of this, he seems to “move away” from the child, becomes incomprehensible to him, causes either depression in him, or aggression, rebellion. Alienation and opposition that the teacher causes in the child can be significantly mitigated or removed altogether. This can be achieved if the teacher tries to "revive" his memories of how he was in childhood. Thus, he will psychologically be able to approach his students, he will understand them better. We offer several exercises for the teacher. Ask your parents, if they are alive, about what you were like as a child, what pranks and misdemeanors you committed, whether your parents came to school when the teacher called. During the story, try to vividly imagine yourself as a child and, as it were, relive your childhood impressions. Most importantly, remember what internal motives made you then commit this or that act. For example, you skipped a lesson together with the whole class. In your opinion, it was a heroic deed. You showed independence for the first time in your life. And how you despised those students who came to the lesson! Or another situation. Your class was on duty at the school, and you were obliged to follow the discipline at recess. Being carried away by this, you were late for the lesson. The strict teacher demanded a diary to write down the remark. You assessed her demand as unfair (“I was on duty!”) And said that you forgot the diary at home. The angry teacher ordered you to leave the classroom. Recall your feelings when you went out into an empty corridor. Remind yourself regularly of your school childhood. Based on your childhood experience, try to understand your students, the motives for their actions, sympathize with them, inspire their confidence. Ask the children what, for example, they did when they skipped class. After a while, you will notice that the violations of discipline in your class become less and less. What is the reason? And the fact that the children responded to your desire to understand, to feel their inner state. The guys lost the desire for rebellion, confrontation. They feel like they are with you. Exercise 11. "I am a child" Many experienced teachers use the game "I am a child" in their work. Here is how the scientist-teacher Yu. P. Azarov described it: “I evoke in myself a state of childhood, that is, that feeling of childish lightness that is characteristic of a child: I throw off “everything adult”, and mainly that external adult that is inherent in my administrative role. Next comes the selection of forms of address to children, which include the choice of intonation, method of explanation, manner of bearing, and most importantly - thinking through the first words, so to speak, the formula of address. Think about what game you loved the most as a kid. Play it with your children or grandchildren. At the same time, you must play the role of a child, keep "on an equal footing" with 9

game participants. You will feel the amazing healing effect of children's play, freshness, originality, non-standard children's thinking. Consider that you are successfully working on yourself. Reflect on the words of the writer A. Platonov: “Honor your child. He is destined to stay on Earth after you. Try to experience admiration for the richness and perfection of the child's inner world and become at least a little closer to him in order to better understand him. Exercise 12. "Openness" One of the conditions for a teacher's success is his ability to communicate correctly with children, to interact with them in the course of a dialogue. Unfortunately, many teachers do not monitor their internal state when they communicate with children. It is known that it is possible to express correct judgments, but if the speaker is characterized by arrogance, coldness, neglect, alienation, some negative emotions, then they completely block the process of interaction. As a result, children will not perceive the educational influences of the teacher, they will protest with all their might against his requirements, demonstratively neglecting them. In order to eliminate the emotions that block the dialogue and create an internal state of openness, we offer this exercise. In front of you is an interlocutor (student, work colleague, family member). Try to give your face goodwill, smile, nod to the interlocutor as a sign that you are listening to him carefully. Open your soul to the person you are interacting with, try to get psychologically closer to him. Happened! Well, now enter into a dialogue. Exercise 13. "Rhythm" Another exercise will help you to form an openness towards the interlocutor. It must be done in pairs with another teacher or at home, with one of the people close to you. Two people stand opposite each other and agree on their roles: one is the host, the second is the “mirror”. The hands of the participants are raised to chest level and turned palms towards each other. The leader begins to make chaotic movements with his hands, and the "mirror" tries to reflect them in the same rhythm. Those who perform the exercise change roles several times. The psychological meaning of the exercise is to feel the inner rhythm of another person and reflect it as fully as possible. At the same time, it is useful to understand that each person (your student, work colleague, member of your family) is an individual with a unique psychological rhythm, and in order to correctly understand a person, you must first of all feel his inner rhythm (energy, temperament, orientation, dynamics). , internal expression). Exercise 14. “Reservoir” When talking with a student, teacher, parents of a difficult child or with your child, play the role of an “empty form”, a reservoir into which your interlocutor “poureds” his words, thoughts, feelings. Try to reach the internal state of the "reservoir". To do this, say to yourself: “I am the form. I do not react to external influences, but only accept them into my inner space. I discard all my personal judgments. I am not in reality, there is only an empty form!” Before starting a conversation, practice this way 23 times. When you are sure that you have formed the internal state of the "reservoir", enter into a dialogue and try to treat your interlocutor impartially. This will help you understand it better. Each teacher can remember a difficult period in his work associated with professional adaptation at school. Young teachers who have come from pedagogical universities get used to school on average from 6 months to 3 years. It is most difficult for them to develop a skill within 45 minutes. maintain discipline in the classroom. 10

A young teacher, first of all, should remember that a good leader becomes one who knows how to manage himself well, that is, who has well-developed will and self-control. We offer several exercises for the development of internal self-regulation. Exercise 15. Focusing This exercise takes 1015 minutes. before the start of the lesson. Sit comfortably in a chair. Giving commands to yourself, focus your attention on a particular part of the body and feel its warmth. For example, at the command "Body!" focus on your body, at the command "Hand!" on the right hand, "Brush!" on the right hand, "Finger!" on the index finger of the right hand and, finally, at the command “Fingertip!” at the tip of the index finger of the right hand. Commands should be given to yourself at intervals of 1012 seconds. Exercise 16. "Breathing" This exercise is best done before the start of the lesson. Sit comfortably in a chair. Relax and close your eyes. Try to turn your attention away from the external situation and focus on your breathing. In this case, you should not specifically control your breathing, disturb its natural rhythm. The exercise is performed for 510 minutes. Exercise 17. "Psychoenergetic Umbrella" The exercise is carried out in the first minutes after the start of the lesson or periodically throughout the lesson. The teacher stands in front of the children, preferably in the center of the classroom, and in the process of explaining the lesson, he tries to imagine that a kind of “umbrella” is formed over the class, tightly covering all the students. The goal of the teacher is to confidently, firmly and steadily hold the handle of this "umbrella" throughout the lesson. The exercise forms the ability to control the situation in the classroom. Exercise 18. "Distribution of attention" A young teacher often fails to manage discipline in the classroom, because he has not yet learned how to distribute his attention between the various elements of the learning situation and control it. We offer an exercise that develops the ability to distribute attention. It is performed within 15-20 minutes. in a home environment. Turn on the TV and open a book unfamiliar to you (preferably fiction or non-fiction). Try reading a book and watching TV at the same time. If after 4-5 minutes. you will feel tired, which means that your ability to distribute attention is not developed. Then try to briefly reproduce on paper what you read and saw on the TV screen. The more often you do this exercise, the better each time you will become better at distributing your attention. Exercise 19. “Switching attention” Sports games with a ball (tennis, volleyball, basketball) are taught to quickly switch attention. In addition, we recommend this exercise. It is desirable to conduct it at home or in between lessons. Do some arithmetic. Then, after about 34 minutes, immediately start reading a difficult newspaper text and read it for 57 minutes. Stop and see how many mistakes you made in arithmetic calculations, and also try to reproduce the read text as fully as possible. Exercise 20. "Animal" Professional adaptation is also necessary for experienced teachers after a long break in work. For example, after the summer holidays, they note some internal inertia, unwillingness to strain, to force themselves to show strong-willed efforts. We offer an exercise that contributes to the elimination of internal inertia, the achievement of looseness. It is performed either before the lesson or at home (in a separate room). Prepare 11

cards on which write the names of animals that are characteristic in appearance and familiar to you: a wolf, a hare, a lion, a fox, a hippopotamus, a snake, etc. Randomly remove one of the cards and play the role of an animal (its posture, movement) in front of a mirror, whose name is written on the card. Depicting different animals, do this several times. Exercise 21. "Emotion" The exercise is performed in 1015 minutes. before the start of the lesson in the classroom. Prepare cards in advance on which write the names of the parts of the human body with which to express emotions. For example, a card with the inscription “Sadness. Hands" means that the emotion of sadness should be expressed with the help of hands. On the cards there may be such inscriptions: “Woe. Face", "Joy. Lips”, “Swagger. Right hand”, “Pride. Back", "Fear. Legs ”, etc. This exercise, like the previous one, contributes to the achievement of looseness. 12

Exercises and moods The teacher does not always have the time and place to regularly conduct psychotechnical exercises. In this case, we recommend using the method of verbal self-hypnosis (“settings”) used by the doctor G.N. Sytin "Using his advice, we offer several self-hypnosis formulas that the teacher can say to himself or aloud in the morning and evening, on the way to work, during the working day, before a difficult conversation. If you are a person who does not tolerate strict directives and orders, then the text , which you will pronounce, should be built in the form of a belief: "I am calm and self-confident. I must maintain internal stability, because I have a difficult lesson ahead of me. " Perhaps you are emotional, then the text should contain bright adjectives: "I experience extraordinary calmness and great self-confidence. I must maintain internal stability as a powerful foundation for a beautiful and magnificent building. "If you are a restrained person and at the same time strong, energetic, the self-hypnosis formula can be implemented in the form of a short and sharp order:" I should be calm, self-confident". If you are an independent person and always try to focus only on your own beliefs, your self-hypnosis formula can begin with the words "I want ...", "I must", "I like ...", "I love...". If you are guided by public opinion, then your formula will begin like this: “All people perceive me as a person ...”, “Everyone who knows me treats me as a person ...”. If the opinion of your parents is law for you, then the beginning of the self-hypnosis formula may look like this: "My mother wanted me to become a man ...", "My father always believed that I ...". If you unconditionally believe in your genotype or astrological sign, build a formula like this: “My parents, grandparents, everyone in our family, including me, have ...”, “By my astrological sign, I am a Dragon, That's why...". The text of the self-hypnosis formula can be compiled by you in advance or impromptu. For self-hypnosis formulas to be effective, remember these requirements for them. 1. It is desirable that the self-hypnosis formula be a short text containing no more than three phrases. 2. The beginning of the self-hypnosis formula is of great importance. In addition to the formulations mentioned above, they can begin like this: “I see myself as a person ...”, “I dare everything, I can do everything ...”, “I believe that ...”, “I am convinced that What...". 1. The self-hypnosis formula must be repeated several times (sometimes up to 7). 2. It is important to unshakably believe in the "magical properties" of the words you speak. 3. The pronunciation of the self-hypnosis formula should be accompanied by a certain state: concentration, concentration of will and self-control. Exercise 22. "Morning and evening moods" In the morning, before getting out of bed, make it a rule to read the two self-hypnosis formulas recommended by us. They can be repeated by you in bed before going to sleep. Formula 1. “I am a brave and self-confident person. I dare everything, I can do everything and I'm not afraid of anything ”(the last phrase can be repeated several times). Formula 2. “I love my students. I always enjoy meeting them. I am always open to dialogue with my students.” Exercise 23 “I am happy to go to work. I love my job. It is for me the highest meaning of my life. Exercise 24. “Settings during the working day” Formula 1. “I want to be calm and stable. I want to be confident." Formula 2. “Throughout the day, I maintain the absolute subordination of all actions to the achievement of the greatest result of my work. Under no circumstances do I get nervous or irritated. In any situation, I maintain restraint and self-control. I do not put myself on the same level with my students and will not allow myself to be annoyed by their rudeness or violation 13

disciplines. I hold myself back where no one else can. And everyone, when communicating with me, feels this power. I am able to make great efforts and restrain myself in the most exciting circumstances. I can do everything. And by my behavior I will always show an example of great spiritual strength and endurance. I hate temper and irritability with the strongest, fierce hatred. They make me a laughingstock, humiliate me and undermine my authority. I feel able to prevent irritation even when it is very difficult to do so. I can do everything. I am capable of great willpower." Formula 3. "I really love my job, it gives me great pleasure and fills my life with the joy of constant victories and great meaning." Formula 4. “I love my students. I always enjoy meeting them. I am open to dialogue with my students.” Exercise 25. “Mood before a difficult conversation” Formula 1. “I am calm and confident. I have the correct position. I am ready for dialogue and mutual understanding.” Formula 2. “It's easy for me, easy, free. Brightly, distinctly, I feel serene happiness. I am serenely happy. Every cell of the body breathes serene happiness. The whole body is light, light, free. Serene happiness." This text helps to relieve excitement and nervous tension. Exercise 26. “Tune in to relieve fatigue and restore performance” Formula 1. “I believe that I can easily and quickly recover from work. By all means I try to feel cheerful, energetic after work. After work, I feel vivacity, youthful energy in my whole body. Formula 2. “I am full of strength and energy and ready to continue working at the level of my best capabilities, energetically, attentively, with inspiration. I am full of strength and energy, I have energetic, healthy, young nerves, I have a tireless, young, heroic heart. Exercise 27. "My enemy is my friend" The proposed exercise is, in essence, a psychotherapeutic form of implementation of one of the leading commandments of Christianity: love your enemy. It is aimed at a fundamental change in the attitude of a person who has come into conflict with a colleague, his child, a family member, a student, in the direction from negative to positive. So, take a piece of paper, imagine your abuser and describe his appearance. Try to capture the cute details of his appearance. Then read what you wrote. If you described the negative external data of this person, cross them out. Then, on a second sheet of paper, describe the good character traits of your conflict partner. Do not allow yourself to describe the negative aspects of his personality. If, nevertheless, this happened, then cross them out when reading again. On the third sheet of paper, describe different situations of your interaction with this person, based on positive moments in his behavior. In this regard, try to analyze your own behavior. With surprise, you will feel how something has changed for the better in your attitude towards this person. Now work on strengthening the positive line of your behavior towards the person with whom you have a conflict. 14